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Curried cauliflower and fish pie

9
4
3
SmartPoints value per serving
Total Time
1hr 5 min
Prep
30 min
Cook
35 min
Serves
4
Difficulty
Easy
Mixing cauliflower in with the mashed potato makes for a lighter pie topping, and adding curry powder gives it a bit of oomph

Ingredients

Cauliflower, Raw

500 g, broken into florets

Potato(es), Raw

200 g, cut into chunks

Skimmed Milk

250 ml

Salmon, raw

400 g

Olive Oil

1 tablespoons

Onion(s)

1 large, finely chopped

Celery, Raw

2 stick(s), finely chopped

Carrots, raw

2 medium, finely chopped

Garlic

3 clove(s), finely chopped

Curry Powder

2 teaspoons

Plain White Flour

1 tablespoons, level

Peas, fresh or frozen

180 g

Calorie controlled cooking spray

3 spray(s)

Green Beans

4 portion(s), medium, to serve

Prawns, Peeled & Cooked

150 g

Instructions

  1. Put the cauliflower and potatoes in a large pan. Cover with water and bring to a boil. Cook for 20 minutes or until tender. Drain and return to the pan. Add 60ml of the milk and mash until smooth. Season.
  2. Meanwhile, steam the fish for 5 minutes, or until opaque. Cool slightly, then flake.
  3. Heat the oil in a large frying pan over a medium heat. Fry the onion, celery, carrot and garlic, stirring, for 10 minutes or until softened. Add the curry powder and flour, then cook, stirring, for 1 minute. Stir in 80ml water and the remaining milk followed by the peas and salmon. Season.
  4. Preheat the oven to 220°C, fan 200°C, gas mark 7. Spoon the fish mixture into 4 x 310ml ovenproof dishes. Top with the mash, then mist with cooking spray.
  5. Bake the pies for 15 minutes or until golden and bubbling. Serve with the steamed green beans.

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